What recovery tools would you recommend to athletes?

Question

Dr. Dan Plews · Answer

Hey there, good question. Thanks for this one. What recovery tools would you recommend to athletes? So when it comes to recovery, first and foremost, not thinking of tools. I always like to think of the three pillars of recovery. And they are sleep, so making sure you have good quality sleep. And I think there's a number of tools you can use to make sure you have good quality sleep. So some things like a chatty mat, not having blue light late at night, even buying blue light blocking glasses. And get red light around your house, especially if you're in the European summertime term to really help you with your actual sleep. So good sleep routines. You can even buy some quite cool things like magnesium and taurine and things like this that can actually help with sleep as well. So that's one thing. So there's sleep. There's training periodization. So making sure that you have plenty of recovery between your more intense and hard sessions, particularly ones that are above the anaerobic threshold. And then finally nutrition. So making sure that you go for the right fuel right time approach. So restricting carbs when necessary and increasing carbs when needed around high intensity exercise. And sometimes with recovery, when requiring you doing a high intensity session not that long later, but also restricting high refined sugars and more processed foods, which will also dampen recovery as well as alcohol. And they're the three pillars of recovery. But on top of that, I think one of the things that does come out, and a good meta analysis is published on this was compression salts. Compression salts are one tool that actually has been shown to help. And cold water immersion. So cold water immersion being shown to increase your parasympathetic activity and help with recovery. A great publication has just been actually published on that. Well, actually, I was asked to review it. I don't think it's published yet. But it was shown in there. So hopefully that one will be published soon. I hope this helps. And thanks for the question.

Nick Hadinger · Answer

What recovery tools would you recommend to athletes? This falls into something that I have to deal with a lot in physical therapy. People think that recovery is what I would consider sensory changes. So like a massage gun is not necessarily a recovery tool. Or foam rolling-- kind of a recovery tool, but really you're changing your body's perception of tightness and soreness in an area. You aren't doing anything to help that muscle perform better. So the best tool that you can do is get good sleep, stay hydrated, eat healthy. Those three things are 100% in your control, and they cost nothing. So that's my two cents on that.

Daniel Moedas · Answer

So great question. So what recovery tools do? I normally recommend to my athletes. So, when I sit down to have a talk about recovery programs and strategies to, with my athletes, I normally go back to explaining the importance of the pillar preparation, which is talking about a good sleep, hygiene a good, he'd rotation level and a good nutritional intake. So I have a very good nutritional plan. This is the basis of a good recovery, right? So, on the second day, Line. We have a lot of different tools and garments available. Since we're talking about compression, garments some massage ice bath tarragon's foam rollers. You name them. There is a lot of recovery tools out there and they all can be very effective if we are talking about well being alone because if you go to study and go really deep on Research, there's very few research that can really say that. One specific recovery tool is increasing performance levels, or helping with recovery enhancing recovery significantly. So talking about this, with my athletes, I normally have a great window of time to experiment, all of these tools and let them feel which ones are better for them which one's give them a better response to in regarding to the their well-being. So This being said, on my normally day by day, they practice sorry. The ones that I use the most are actually ice bath and compression garments and the are relaxed machine. That goes with the pretzel therapy.

Brian Bradley · Answer

Guys, Brian Bradley here to answer. What recovery tools would you recommend to athletes? Well, in my opinion, everybody's an athlete. And so what I look at is an alignment thing, like this, when you get your body into the right alignment and you do the work, you actually do the exercises to do this, and you'll see that on my Instagram under the Brian Bradley, or you can actually see some stuff on the agofsky method on Facebook or Instagram to then that puts the spine in a Oh, es curve. So when somebody comes in and says what tools would you recommend, Egoscue has to be kind of, if I have a pen here, which I don't sorry about that. I would send her a gosk you here and I'd have a bunch of lines coming out that talk about every other biohack on the planet. So the ones that I have in my house, you'll see it on my Instagram, the bio charger for p, EMS treatments does pulse, electromagnetic, field stuff. Unbelievable. Using a Tesla coil, I have the marasco forge cold plunge, goes down to 32 degrees. He's about nine post to go on my Instagram. I'm holding a 35 found 40 pound piece of ice. That the thing makes because it filters ozone's cleans everything for the and chills, its own freezer. And then the third thing is the infrared sauna 140-degree full spectrum, infrared sauna and also the norm attacks, the Norma Tech stuff, you know, the pressure, cuffs the used for your legs, your hips, and all that stuff that every NFL every major league soccer, every European, soccer teams. And start thinking about what you can do for yourself. Now, all of those things come with a very high price tag, but you have to think to yourself how much is my body worth. So when you say it's time for me to spend some money on myself, you're talking to the most selfish human on the planet, I found ways to finance these, I found ways to pay for these things. Now it Goss Q is where you can go and pick up the pain free book for $18 at Amazon. Now that's an easy easy hack that you can get into To secondarily, you could actually start doing those exercises. Then you can start doing the cold plunge, the pmf, the heat shock protein, treatments, the cryotherapy, the norm attacks. You could do Hands-On, massage acupuncture. All those are great, but if you don't align your system first, you're making those jobs harder of all those practitioners and all those hacks. So make sure you take care of yourself by moving your body with a minimal dose per day.

Colin Diment · Answer

This is a good question, it's a very common question in my experience. When people ask this question, it's almost like they're looking for a list of commercial products that they can buy like a massage gun or a norm attack or an egg, some device, they can buy that they think is going to make all the difference in the world for their recovery. And while there are a number of products like that that are beneficial and have some value, the Real Recovery tools that And humans in general need to prioritize our sleep diet, hydration. I know that seems very basic and probably a little cliche and unsatisfying but it's the cliche answer because it's true. Sleep is the time when your body is actually doing the work of recovery and healing and regeneration. So if you're not getting quality sleep, that's the first place to start. That's very low. Low-hanging fruit. Very easy to start to make those improvements. Diet is another big one. The number of professional athletes. I've worked with who think that fast food is acceptable fuel for their body would probably blow you away. So starting to prioritize whole unprocessed Foods getting enough protein enough, carbohydrates enough, water and electrolytes Um, all of those are much more low-hanging fruit than any type of device, you might buy. So, those are the places to start.

Bart Green, DC, MSEd, PhD · Answer

So this question is from Keturah. What recovery tools would you recommend two athletes? I was looking at some of the other posts and there's some great information there. This answer will be for folks who might be more at beginning level amateur athletes, who are kind of just getting started or might be in training for like a 50 mile bike ride or something to that effect to recovery issues that I see the most with my It's the first one is that people do not do any sort of electrolyte replacement fluid. They don't do it before workouts. They don't do it during and they don't do it after and they have cramps. And so the recovery there is to never let yourself go into deficit. So, highly recommend an electrolyte replacement drink that is digestible for you and you should see some some improvement with that especially if you're having cramping, or you feel like You're getting dehydrated too soon on on your activities. The second one is that people don't plan in recovery exercise and especially again with with folks that are are kind of just starting out. That idea is to hit it. Hit it hard. Try to do it every day. Same exercise every day and the body is not made to do that. The body will adapt, the body will change, but it also likes to have variation and you also got to give it a break. So I am A major advocate for active recovery. So if you're cycling hard, several days a week, there should be a planned, very easy cycling Adventure in there someplace or run or even not doing those activities. May be doing some swimming or even just some walking just get that heart rate up a little bit. So what I found is group stationary rides are definitely great because you can get on some of the web-based applications, I like Swift and You can connect with others who are also doing recovery rides that way. It doesn't turn into a race. It turns into a recovery ride, hope that helps

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"What recovery tools would you recommend to athletes?"